Kwibhentshi Arnold. iingalo swing

Ihlabathi liphela uyazi ukuba ngubani na lo Arnold Schwarzenegger. Kwakhona, abaninzi bayazi into eziphakamileyo sifike ngexesha, ixesha-anesixhenxe uMnu Olympia, Hollywood kunye wezopolitiko. Kodwa bambalwa abantu babe nolwazi kodwa ukuba ngexesha ngexesha layo kwezemidlalo Arnold lenze ezininzi beemvavanyo zalo ezisekelwe ezikhoyo (Ukutsho ke ndithi, iguqulwe kwaye yengxoxo). Namhlanje sijonga omnye kubo. Bena Arnold - olusebenzayo umthambo ukuze kwamagxa.

Kulungiselelwa ukuba athathe amanyathelo

Ngaphambi kokuba uqalise umsebenzi, kufuneka ukudala iimeko eziyimfuneko ukuze oku. Bena Arnolda Shvartseneggera ibandakanya umile okanye ukuhlala ukuma. Kweli nqaku siza kujonga yesibini ukhetho (lokuqala iza kufana twatse ngokupheleleyo). Ukuze wenze lo msebenzi kwibhentshi kufanelekile ukuba banyukele phantse 90 degrees (ngaphantsi kancinci). Dumbbells kufuneka uthathe abo ezithathwayo ukuze emagxeni benching njengesiqhelo. Hlala umva phezu kwesitulo uze phakamisa kweqokobhe ukuya amagxa, ngaloo ndlela kokugqiba isikhundla ekuqaleni efanayo umatshini kwibhentshi eqhelekileyo. Ukuphumla iinyawo zenu ngokuqinileyo phezu komhlaba, pre-ukuzihlela ngokubanzi. Iibhrashi kufuneka uphendule ukuze ezintendeni ukuba ijoliswe kwabo ubuso. Iingalo kufuneka ibe esinekona sasekunene. Emva koko ke uqalise ukwenza kwibhentshi Arnold.

ndlela yokusebenza

Bobabini kufuneka buthi dumbbells ngexesha elinye, kwaye inkqubo ekuguquleni iintende ngaphakathi intshukumo. Ngoko, xa enze cinezela Arnold, ukujiwuza kwenzeka. Phezulu entendeni uya kukhangela kwelinye icala, okt phambili. Kwakhona kule ngongoma kufuneka onokolula ngokupheleleyo ingalo kwi iingalo, kubagcina wazolula kancinane. Emva kokunqumama emfutshane, kancinane kancinane abuyisele dumbbells kwindawo ukuqala, musa ukulibala malunga ukugoba. Ngelo xesha liphantsi engqinibeni kufuneka ibe esinekona sasekunene, izandla zakhe - khangela ngaphakathi, oko kukuthi ngqo ebusweni. Emva kokunqumama emfutshane, uqhubeke msebenzi, izigqibo mayela 10-12 nabameli iseti nganye. Ngamafutshane, kufuneka jikani 4-5 iiseti.

A tips ezimbalwa

Ekuqaleni, kufuneka ugcine iingalo zakho wamagxa. Ayikhuthazwa ukuthoba kubo ngaphantsi kwenqanaba kwangaphambili. Ukusebenzisa le ndlela imila- ombane kuya kuba njalo, kwanokuba kwindawo yokuqala. Musa ayabasukela ubunzima phezulu yokusebenza. Konke ekufuneka uyenze - kukuba kakuhle nangempumelelo ukumpompa amagxa, kwaye oku kungenziwa ngoncedo yamatye ezincinane. Kuyanconywa ukuba ukubhenela utshintsho ngamaxesha athile isikhokelo dumbbells. Umzekelo, kwi indlela kuqala ezo nje phezulu emendweni othe tye, kwaye eyesibini - ukunciphisa ukuba kwindawo enye ngentla kwentloko. Ukwenza kwibhentshi Arnold ngoko (ubuchule inokutshintshwa kancinci), ziza kuphunyezwa ukukhuthaza ngempumelelo nangexesha ukukhula deltoids. Oku kwahlukile umgangatho, le ndlela - apha izihlunu zamagxa ufumane umthwalo ukwanda kwaye phantsi koxinzelelo rhoqo. Ngenxa yoko, baba kakhulu ngokukhawuleza kwaye linge yapompa ivalekile.